Benefit from exercise obvious to everyone. Someone chooses to go to the gym, someone - jogging in the morning. However, there are those who choose to go to the pool. This is not surprising, because swimming is very useful not only for physical health but also for the psychological. Online magazine Factinteres Explain the benefits of swimming.

weight loss

The most obvious benefit is weight loss. It should be said right away that swimming allows you to burn a lot of calories. This is due to the fact that many muscle groups are used during the swim. Also, the number of calories burned depends on the temperature of the water: in cold water the body expends more energy. By the way, the butterfly is considered the most energy-intensive swimming style.

Posture gets better

If you spend a lot of time in a sedentary state, then swimming is essential for you. The fact is that water restores the condition of the muscles of the back and lower back. Also, during swimming, the spine experiences less gravitational loads. The most beneficial swimming style for posture is crawl swimming.

Blood improvement

Even if you go to the pool 1 time, the state of your blood will change in better side. This is because the process of swimming increases the level of hemoglobin and the number of red blood cells. And this is when you first visit the pool, not to mention regular visits.

Swimming helps to tighten the stomach

At first glance, it seems that the arms and legs are involved during swimming. However, the abdominal muscles are involved in the work no less. It is best to drive fat from the abdomen in the style of "dolphin".

Improving the condition of the lungs and heart

Many professional swimmers enter the pool for the first time due to asthma attacks. The fact is that when swimming, a person is forced to breathe. correct breathing. Plus, the pool is humid. All this favorably affects the condition of the lungs.

As for the heart, while swimming, the heart rate (heart rate) decreases, but the maximum power of the heart increases. This helps improve the condition of the heart.

Joints get better

The benefits to your joints from swimming are enormous. Swimming serves not only as prevention, but also as an excellent treatment. During exacerbations, water helps relieve pain, and water has a massage effect.

Swimming helps you recover

Inaccuracy or serious physical exertion can lead to various injuries. Swimming is great for gentle workouts and speedy recovery. Therefore, if you feel a slight pain in the muscles - immediately go to the pool.

Improving the state of the brain

When swimming, a person requires special coordination and set breathing. This contributes to the saturation of the blood with oxygen, which favorably affects intellectual activity. The greatest effect is achieved when swimming in different styles.

hardening

Since childhood, most people know that water procedures help to strengthen the immune system. However, not many can dare to douse with cold water. Therefore, a great substitute for this activity is the pool.

Relaxing effect

There are difficult days in everyone's life. Swimming is a great way to relax. The benefits of this activity are felt even before immersion in water: the sound of water helps to relieve tension. If you are after have a hard day if you can’t fall asleep for a long time, visit the pool in the evenings.

Rest from smartphones

Many who visit the gym do not part with their gadgets. But you won’t be able to swim with a smartphone in your hand and for an hour you will be cut off from social networks and news. This is a great opportunity to relax and think about something distant.

Strengthening family relationships

Swimming is available to almost everyone, regardless of age. Plus, it's useful. Especially for the elderly. This suggests that swimming is the most suitable way to play sports with the whole family at once.

Swimming is not in vain called the most popular type of fitness: it works real miracles with our body. What are the benefits of swimming in the pool, you ask? We found eight compelling reasons to quickly find a sports swimsuit in the bowels of the closet, purchase a subscription and sign up for classes with an instructor.
IMPRESSIVE RESULTS WITH LESS EFFORT
Swimming allows you to play sports without unnecessary stress on the skeleton. The body becomes lighter in the pool. If you go into water up to your waist, you will become exactly twice as light. And having plunged up to the neck, you will feel only 10% of your body weight - the remaining 90, in the literal sense, will go into the water. This means that the pool is an ideal environment for exercising, especially if you are overweight or suffering from arthritis.
IMPROVED MUSCLE TONE
Have you ever seen a flabby dolphin or a puny swimmer? Surely not! The benefit of swimming in the pool is that it helps to noticeably improve muscle tone and make them stronger. Especially if you compare swimming with other aerobic activities. For example, while running, the only obstacle for the body is air, which has a low density. The density of water is 12 times greater - accordingly, any of your movements requires more effort, and the training is more efficient.
In addition, there are undeniable benefits of swimming in the pool for women: it helps strengthen bones, which become more fragile after menopause.

FLEXIBILITY
During swimming, our joints and ligaments are in permanent job: making circular rotations with our hands, we train the shoulder joints; leg movements strengthen the pelvic. In addition, swimming brings invaluable benefits to the spine: during training, it stretches, the vertebrae fall into place - which generally improves flexibility and mobility from the top of your head to your fingertips.
HEALTHY HEART
In addition to triceps and abs, swimming trains another very important muscle: the heart. The aerobic exercise that we get while exercising in the pool strengthens this vital organ and helps it perform its function uninterruptedly: contract and relax. Which in turn leads to improved blood flow throughout the body.
In addition, studies have shown that swimming helps fight internal inflammatory reactions that often lead to heart disease, and reduces the risk of coronary disease among women by 30-40%. WEIGHT CONTROL
Swimming is one of the most energy-intensive forms of fitness, and therefore ideal for those who monitor their weight. On average, 10 minutes of breaststroke can lose up to 60 calories, during backstroke the figure increases to 80, freestyle will take you 100 calories, and butterfly - all 150. Moreover, swimming in the pool for half an hour three times a week reduces the risk of type 2 diabetes in men by 10 percent. Studies conducted among women have led to even more impressive results: in order to reduce the risk of disease by 16 percent, the fairer sex needs only one workout a week.

FIGHT ASTHMA
Thanks to optimal humidity air in the pool, swimming not only does not cause discomfort in asthmatics, but also helps to fight attacks. A study conducted by scientists proved that children with asthma after a six-week course of training began to seek help less often, and for many, attacks did not recur for a year or more. Even if you are unfamiliar with this problem, know that swimming increases lung capacity and helps you learn how to breathe correctly.
LOWER CHOLESTEROL
The health of the body is inextricably linked with the amount of cholesterol in our blood: the higher the level of "good" (HDL) and the lower the "bad" (LDL), the healthier we are. Swimming in the pool helps maintain right balance lipoproteins and improves the condition of blood and lymphatic vessels.


FIGHT STRESS AND IMPROVE BRAIN PERFORMANCE
Another undeniable benefit of swimming in the pool, scientists associate with the production of endorphins, which are responsible for our mental well-being. In addition, the relaxing effect of training is comparable to that which we get after a yoga class - and all thanks to a combination of stretching exercises and the right breathing techniques. Swimming is a meditative process during which the sound of breathing and the splashing of water help to clear the head of unnecessary thoughts. In addition, during exercise, active neurogenesis occurs in the body and nerve cells lost due to stress are restored.

Swimming technique can be called a crawl. He tightens the press, puts his arms and legs in order, straightens the spine. While crawl swimming, you can lose up to six hundred calories per hour. And, for example, swimming on the back eliminates unpleasant problem areas on the sides.

A successful workout should consist of several alternating strokes, preferably alternating between relaxation and active exercise. For example, you can start by warming up by swimming, then crawl for fifteen to twenty minutes, then lie on your back, then repeat the entire sequence two or three times. To soothe and relax your muscles at the end of your workout, it's best to do a little breaststroke or backstroke.

The pool disciplines. It is in it that it is easier to concentrate on training, and not just admire the surrounding nature, lazily swimming along the coast, as is often the case in natural reservoirs.

How much and how often to swim

Swimming is best two or three times a week for at least forty-five minutes. Such a schedule will not lead to the build-up of excess muscle tissue, but it will help get rid of excess fat.

A swimming session that lasts forty-five minutes means that forty of them you are actively swimming in any style, and not lying still on the surface. Warm up on the "shore" before entering the water. So your muscles will be more prepared. If you swim five hundred or six hundred meters quite easily, do aqua yoga or aqua aerobics to lose weight. Go swimming in warm water. If the water is cool, you need to swim until the moment you start to freeze. Because once the cold starts, the body will go into fat storage mode to fight off the cold. Don't eat right after your workout. Between swimming and eating should be at least two hours, otherwise you will only gain weight.

Swimming burns a hundred calories more than running at a moderate pace.

One of the best additional effects of swimming can be called hydromassage, it helps to tighten the skin and improve its overall condition. If you swim in the sea, then your skin receives all the necessary trace elements and salts.

Swimming is the most gentle form of training. Covering the distance from side to side for an hour, you not only strengthen blood vessels and heart, temper, improve posture, but also strengthen muscles and burn calories.

Instruction

Swimming is a great way to get in shape. True, many people think that splashing around once a month is enough ... And they are deeply mistaken.
In order for the muscles to work, and excess weight left, you need regular and intense training.
Therefore, those who want to lose weight need to take a subscription to the pool, designed for 2-3 single visits.
Start training with 30 minutes of active swimming and bring it up to a full hour.

Before the swim, warm up a little, warm up the muscles, prepare them for the load. Take a quick step from the stop to the pool, make circular movements with your head, arms, bends, stretch your arms and legs before diving. The ideal option is a 20-30 minute "hitch" in gym.

Now let's talk about swimming style. Each method burns a different number of calories depending on the intensity - from 150 to 450 calories per hour - and engages different muscle groups.
So, crawl (the swimmer makes strokes alternately with the left, then right hand, accompanying the movement of the opposite leg, the head is under water) is considered the fastest and most intense in terms of load. Butterfly (hands make simultaneous symmetrical movements parallel to the surface of the water) makes the muscles of the back and hips work more. Swimming on your back helps to unload the cervical spine, relieve tension.
In order to lose weight in the thighs and lower legs, cellulite disappears, you can use an additional projectile - a ball or a board. Holding hands on it, you need to swim only with the help of your legs.

Fat begins to "burn" at a certain heart rate - from 100 to 150 beats per minute. With such a pulse, energy consumption increases to 600-1300 kilocalories per hour.
Therefore, watch your heartbeat: swim actively, but do not exceed the upper bar.

Change your swimming style every 100 meters. For example, overcome 4 circles with breaststroke, then - on the back and crawl. In total, you need to swim with sufficient physical training about 1 kilometer per session.

Swimming in the pool is a great exercise and massage for the whole body. Regular water activities are recommended for people of all ages, as well as for pregnant women and those whose abilities are limited due to diseases (cerebral palsy, autism, rickets, etc.). There are swimming pools in almost everyone today. locality which makes swimming an accessible sport and entertainment for everyone.

Benefits of swimming in a pool

Proper swimming in the pool brings great benefits to the body, which is difficult to overestimate. The weight of the body immersed in water is reduced, which allows you to feel light and truly relaxed. The spine straightens, the intervertebral discs and all joints of the body rest. Swimming is the most safe view sports, besides, after exercising in the water, there is no fatigue and soreness. After exercising in the pool, there is no pain in the joints or muscle strains, although these are common injuries in other sports.

Swimming, a person evenly loads all his muscles. The arms help keep the body afloat by engaging the muscle groups of the back and chest. The legs are the driving force, they are strengthened in the process of swimming, the buttocks are tightened. Since water resistance is 14 times greater than air resistance, even free swimming in the pool gives a more intense load than simple aerobic exercises. A huge plus is the water massage of the body, which can get rid of cellulite and tension.

Results of swimming in the pool:

  • Tightened and strengthened muscles of the body, neck, shoulders, arms, buttocks and thighs;
  • Flexible and healthy joints;
  • Alignment of posture and development of autochthonous muscles of the back, which together relieves pain in the spine;
  • Less risk of developing vascular and heart diseases;
  • Normal arterial pressure, which is a problem for hypertensive patients;
  • Healthy respiratory system and the body is saturated with oxygen - resistance to hypoxia is developed;
  • Accelerated metabolism;
  • Hardy body and a sober mind (improves brain function);
  • Increasing efficiency and attentiveness;
  • No headaches, no stress;
  • Increased emotional tone;
  • Strengthening immunity;
  • The disappearance of insomnia and the normalization of appetite;
  • Beautiful and proportionally developed figure.

Such a promising effect from swimming in the pool can only be obtained with regular practice and correctly performed exercises from a technical point of view. If you just swim without even familiarizing yourself with the styles of swimming, then you should not count on the results. To begin with, it is worth exercising under the supervision of an experienced trainer who will help you choose individual exercises and use your time productively. The load should be acceptable for your body, and the pulse should not exceed 130-160 beats. /min

The usefulness of swimming in the pool is complex loads, which involve not only muscle tissue, but also joints, bones, organs and body systems. That is why it is often prescribed in medicinal purposes, as it helps people with diseases such as:

  • Ischemia, myocarditis, angina pectoris, neurosis;
  • cerebral palsy, autism;
  • Rickets;
  • Anemia.

Swimming in the pool for weight loss

Many pool swimming exercises help you lose weight. These are various leg swings, exercises at the side, stretching, but the main load is swimming in different styles in turn, since each one affects muscle groups in different ways and makes you spend a different number of calories. Breaststroke is the slowest style, but technically difficult, crawl is the fastest and most energy-intensive, and butterfly is the most intense, but the most difficult to play correctly. With the help of a trainer, you need to think over a training program, set an appropriate level of load and visit the pool regularly. It is obligatory to warm up before swimming in the pool and a hitch after it, and the lesson itself should last at least 40 minutes.

For weight loss, it is important to take into account the temperature of the water: if it is too cold (below 24 ° C), then calories will be burned slowly, since fat is an excellent thermal insulation, it saves the body from the cold. The only option to lose weight in cold water is to move as efficiently as possible so that the body heats up. The advantages of swimming in the pool are also that the water massages the body, improving blood circulation in the skin, removing excess fluid, stimulating metabolic processes and breaking cellulite.

Swimming in the pool is recommended for people with a lot of weight, as their joints and spine rest in the water from the load that they have to endure daily. In water, they are protected from injury and are subject to strengthening. When swimming for weight loss, watch your diet, as this sport increases your appetite. Do not dive into the pool with a full stomach, as water pressure can cause unpleasant consequences. Eat something light after your workout, like fruit or yogurt. Fill your menu with low-calorie, but nutritious snacks and include the maximum number of healthy dishes in it.

Swimming in the maternity pool

The first reason why you should take up swimming is to give your back and legs a rest. In the water, you will feel light again, and your legs will receive excellent prevention of varicose veins. You will be able to move freely, stretch your muscles well, relax and get rid of worries. Water massage of the breast and increased blood supply in this area due to the work of the hands will exclude the possibility of problems with lactation. You can keep your body in shape by swinging your limbs, imitating walking, taking various poses that can be borrowed from other sports.

At any stage of pregnancy, swimming in the pool will be appropriate: in the first trimester it will help reduce the manifestations of toxicosis and improve the psycho-emotional background, in the second and third it will help prepare for childbirth, strengthening the muscles of the perineum. To do this, be sure to do leg stretching exercises, as muscles are more supple in warm water. Swimming underwater in the pool, that is, diving, is also very useful - holding your breath, you are preparing for attempts, in which the baby will not receive enough oxygen. By preparing him for this in advance and gradually, you will facilitate his birth and you will know that he is not threatened by hypoxia.

Contraindications for visiting the pool for pregnant women are:

  • Severe toxicosis;
  • Uterine discharge;
  • placenta previa;
  • Eclampsia;
  • Hypertension of the uterus;
  • Chronic appendicitis;
  • Any disease that is in the acute stage.

Get the most out of your swim with a qualified instructor. You can go to aqua yoga - a very popular destination among expectant and real mothers. If you are afraid for your tummy, then use a swimming board or noodles. Choose the pool in which they apply modern methods water purification and disinfection of premises. The water temperature should be in the range of 29-31 ° C, so that not only you, but also your baby is comfortable. By the way, swimming helps the baby to take the correct position before childbirth.

Children swimming in the pool

In addition to all the positive effects for children, swimming in the pool is the prevention of curvature of the spine, the appearance of excess weight and the development of flat feet. This sport makes the child physically healthy and well developed, hardened and hardy. Children who regularly visit the pool get sick less often, have a healthy appetite and sleep, they are active, mobile and positive. Children with cerebral palsy syndrome, increased excitability, hypertonicity or hypotonicity of muscles are shown therapeutic swimming in the pool.

Complete swimming lessons healthy children exclude the use of any accessories other than a hat and glasses. If a child swims in sleeves or a vest for a long time, then this does not bring the proper benefit to his body. When enrolling him in a group, choose one in which there are no more than 15 children and it is desirable that they all be of the same age. Take Special attention the choice of a coach to be sure of the safety of your baby and the productivity of his classes.

A child can swim from the first days of life, so classes can be started at least in the first month after his birth. If you are dreaming of a serious sports career in the field of swimming for your child, then it is better to send a child to the pool by the age of 5-7 years, when he is able to follow the coach's commands and withstand certain loads.

Swimming pool accessories

A visit to the pool requires certain things that will make you feel comfortable both in and out of the water. In addition to a comfortable swimsuit, you should bring with you:

  • Beanie. It must be of high quality so that you do not lose it, overcoming the distance;
  • Shoes. Slates must be non-slip (with grooved soles) - this is the main criterion;
  • Glasses. They should not let water through, so measure them in the store without putting on elastic bands, but checking how closely they are in contact with the skin;
  • Shower accessories (gel, shampoo, washcloth);
  • 2 towels;
  • Nourishing skin cream;
  • Fen. Perhaps your pool has stationary hair dryers. Don't forget your makeup and styling comb, if you use one;
  • Fungus remedy. Get something that is resistant to water and then your feet will be safe;
  • Wet laundry bag;
  • Drinking water and a light snack.

If you are losing weight, you may need weights for swimming in the pool.

Contraindications for swimming in the pool

Restorative and recreational swimming in the pool has a number of contraindications, which the therapist should tell you about before issuing a certificate for attending water classes. Swimming is contraindicated if you have:

  • Any disease is in the stage of exacerbation;
  • Severe heart defects, angina pectoris;
  • Neurological pathologies with convulsive syndrome;
  • Tuberculosis;
  • skin infections;
  • Weeping diathesis;
  • open wounds;
  • Eye diseases, for example, keratitis, blepharitis, conjunctivitis;
  • Musculoskeletal disorders with the need to fix the limbs;
  • Malignant neoplasms;
  • Paralysis;
  • Epilepsy;
  • Menstruation.

Swimming is most useful occupation, during which a person simultaneously receives muscle load and psychological relaxation. It is the prevention of many diseases and bad mood. Swim, be healthy and positive!

Swimming is rightfully considered a unique sport. This type of physical activity helps to strengthen the immune system, improve the activity of the heart muscle, increase lung capacity and, of course, lose weight. On average, one hour session in the pool allows you to burn about 500 Kcal, which is an indisputable plus. Girls and women who are overweight start swimming in order to get rid of extra pounds, as well as to make the skin more elastic.

Swimming in the pool: the positive aspects

Which way you look, swimming has a beneficial effect on work internal organs and psycho-emotional state of a person as a whole.

  1. Water exercises help to speed up metabolism (metabolism), as a result of which the volumes melt before our eyes. During swimming, all muscle groups are involved, so there is no need to work out each zone separately.
  2. Classes of this kind improve the activity of the heart muscle, normalize blood pressure, control the production of collagen and elastin fibers.
  3. An alternative to swimming can be considered water aerobics, which allows you to perform exercises while in a state of hydroweightlessness. You will feel only a slight load on the muscles, but the effect will not be long in coming.
  4. Swimming is suitable for all categories of people who are overweight. The pool can be visited by girls, middle-aged women, elderly people, persons with complications (disabled people). This feature is achieved due to the fact that the musculoskeletal system is loaded to a small extent due to the supporting function of water.
  5. With active water procedures the elasticity of tissues improves, as a result of which an intensive fight against fatty deposits, in particular cellulite, begins. Hydromassage allows you to disperse the liquid, as well as remove toxins from the skin.
  6. As mentioned earlier, 1 hour of intensive swimming allows you to get rid of 450-500 Kcal. This aspect is 1.5 times higher than in running or fitness.

Reasons why it's hard to lose weight

Even though swimming is considered active physical activity lose weight with this method quite difficult. Specialists identified important aspects preventing accelerated weight loss. Let's consider them in order.

  1. For most people, water exercise causes appetite and uncontrolled hunger. This feature leads to the use of high-calorie foods in large quantities after workout.
  2. Swimming contributes to increased fatigue. A person on a subconscious level switches to a sedentary lifestyle, without noticing it. From here fat deposits appear in the most problematic parts of the body.
  3. Because the pool has a cooling effect, calorie burning stops the moment you get out of the water. From the foregoing, we can conclude that excess weight goes away only during swimming.

  1. Breaststroke. This style of swimming is a starting position on the chest, when the legs and arms move almost parallel to the water level. From a technical point of view, the exercise is considered the most difficult to perform. Breaststroke involves most muscle groups, so excess weight goes away quickly. The main driving force is the legs, they are the ones that are loaded the most. Regular breaststroke swimming allows you to pump up the biceps and quadriceps muscles, thigh biceps, tighten the buttocks and visually stretch the calf muscles. As for the upper body, the back, pectoral and deltoid muscles are involved.
  2. Butterfly. The swimming style is conditionally called a dolphin, it is rightfully considered difficult. Like breaststroke, butterfly swimming is performed on the stomach, while the arms are symmetrical. During a powerful jerk, the body is thrown up above the water due to the fact that the legs resemble the movements of a mermaid (wave-like). Butterfly involves the muscles of the press, back, neck, chest, arms, hips and calves.
  3. Backstroke. The exercise resembles the breaststroke style, but the main difference is the initial position on the back. The arms are also parallel to the surface of the water, but they are not bent at the elbows, but fully extended. This style strengthens the biceps brachii, chest, back and partially abs. The main focus is on the deltoid muscle and calves.
  4. Crawl. Style with the initial position on the stomach, in which rowing is carried out with two hands in turn. The upper limbs are parallel to the body, while the legs work alternately. An important feature it is generally accepted that the face is immersed in water, the neck should be on the same straight line with the back. During the next stroke, the head turns first in one direction, then in the other, it is at this moment that you can exhale and inhale. Crawl swimming involves an intense load that involves the shoulders, chest, back, abs, biceps and quadriceps muscles of the thighs, and calves.

Features of losing weight with the help of the pool

  1. Sports professionals recommend visiting a cold pool. Such a move helps to increase the amount of energy expended, since the body is forced to burn additional calories to restore body temperature.
  2. You can lose weight with the help of the pool if you make up for yourself individual program workouts. Each lesson should be carried out with maximum efficiency, otherwise the body will be in a relaxed state.
  3. In order for the volumes to melt before our eyes, it is recommended to alternate types of swimming. Interval training does not allow the body to get used to the load, as a result of which it is constantly in a state of stress.
  4. Some girls believe that after a long visit to the pool, the shoulders, arms and back become wider, but this misconception is erroneous. To obtain a similar effect, about 4-5 hours of daily training are required, and then the result will be insufficient. Professional athletes spend about 2-3 years on such shocking results, in some cases longer.
  5. When visiting the pool, more energy is expended than in the gym, fitness or dancing. To effectively lose weight during each workout, temperature regime water should not be higher than 25 degrees.
  6. The intensity of fat burning depends on the style of swimming, the initial weight and other individual indicators of the human body. It is much more difficult for people with too high weight to stay on the water, as a result of which they lose weight faster.
  7. A person weighing 58-60 kg. loses about 570 Kcal during breaststroke swimming, about 525 Kcal - butterfly, 500 Kcal - crawl, 550 Kcal - rowing on the back. To lose weight quickly, you need to choose no more than two types of swimming per hour session.
  8. It is recommended to master the swimming technique with a personal trainer, so that the specialist corrects the shortcomings and selects an individual training system. The key to successful weight loss is a four-fold alternation of swimming styles. It turns out that you need to change the style once every quarter of an hour.
  9. Many girls make the mistake of swimming like a frog for an hour. This style of training involves only the shoulders and neck, which, combined with cool water, has a detrimental effect on the joints and muscles. Ultimately, you will have to sign up for a restorative massage with a specialist.
  10. As it became known, each style of swimming involves a specific muscle group to a greater extent. Due to the fact that you will change views, you can tighten the body in the “right” places and get rid of body fat in certain areas.

  1. You can get rid of hated kilograms if you visit the pool at least 3-4 times a week. In addition, each lesson should not be less than 60 minutes. As for the load, it is selected taking into account individual characteristics. Complicate the tactics gradually, do not try to do everything at once. For beginners, half an hour of continuous swimming is enough.
  2. If you can't swim, ask your instructor for a foam board to help you float. Take the attribute in your hands, place it in front of you, then start swimming forward, actively moving your legs. It is important to keep your neck parallel to the board (face in water) while slowly inhaling and exhaling for a count of three (head above water).
  3. The general scheme of exercises looks something like this: swim 4 times crawl, then the same number of times on your back. Rest for about 45 seconds, then proceed to the breaststroke (3 times). Complete the set with a butterfly style one time in each direction. Rest for half a minute, repeat all over again.
  4. If you feel that you are not coping with the loads, allow yourself a longer rest. At this time, swim in a calm rhythm like a dog or a frog. Water aerobics (leg retraction, squats, resistance with hands, etc.) will help to supplement the complex.
  1. It is important that each next style is approximately equal in time to the previous one. In no case do not feel sorry for yourself during a workout, practice at maximum efficiency for an hour.
  2. To understand whether you are distributing the load correctly or not, by the end of the 7-8 approach, you should be left without strength. Muscles will “beat up”, urging you to stop. Do not leave the pool immediately, just slightly reduce the load. If you don't feel tired, pick up the pace.
  3. After finishing your workout, swim at a relaxed pace or “lie down” on the water for about 5-7 minutes. Then rub your body with a towel, take a contrast shower and apply a cream to eliminate the effect of chlorine on the skin.
  4. You can not rest for less than 20 seconds. Make sure that your breathing does not go astray. Before proceeding to the next exercise, take a deep breath and exhale.
  5. If it’s hard for you to swim for half an hour at a time with breaks of 30 seconds after each exercise, pick up an individual complex. An alternative is the duration of swimming for 10-15 minutes with a minimum rest interval. Don't forget to warm up before every workout.

It is quite difficult to lose weight with the help of swimming, but this does not mean at all that you will never be able to get rid of extra pounds. It is important to remember forever that 85% of the total duration of the workout you should swim. Try to rest no longer than a minute, alternate styles with each other. Do not rush to leave the pool after completing classes.

Video: swimming for weight loss